-Diablo's Journal, 19 Jun 19

I just need to keep that “moderation” in-check... oof. 

😬 10% for me would be one light beer per day. Haha. Ok so... I’ve saved like 15,000 kcal for alcohol I haven’t drank that I could have. Who’s up far a party at the Peeper house? Lol. This also means I kinda overdid it last weekend. I’m blaming the beer for my lack of muscle growth after my workout Friday! 🤪 

Posting this for everyone but us I guess? 

It seems the majority of people drink much more than us, lol. If even alcohol can be had in moderation while losing fat, maybe people will stop beating up on carbs. :D CICO even with alcohol. Party at Peeper's! Has a nice ring to it. 

I enjoy a bottle of Corona Premier with only 2gms carbs and 90 calories on a nice hot day... 

Vodka, tequila: 0g carb! 

But chocolate is my vice anyway! 

I find it interesting that I was at my lowest body fat when I was 21-22. Looking back at photos and wish I had that binge drinking little body again 😂 

Funny how eating less or moving more(or both) will make you smaller. It's not what you were eating/drinking, it was less energy in than out. 😊 

Facts! 

what's the source of this study? 

"Drinking in moderation won’t affect your goals 🍻 Some groups of people say that alcohol has absolutely no place in the pursuit to gain muscle or lose fat. Other groups say that alcohol is incredibly good for you and is a must for improving cardiovascular health and inflammation… so which is right? 🤨 Lets answer by discussing alcohol’s effect on weight loss, weight gain, energy intake and muscle 👇 Weight Loss: Fletchner-Mors et al. (2004) placed two groups on a 1,500kcal weight loss diet. One group got 10% of calories from white wine and the other group got 10% of calories from grape juice. Subjects on both groups had similar weight decreases and similar decreases in body fat %, waist circumference, blood pressure, blood glucose, insulin, triglycerides, and cholesterol 🍾 Weight Gain: A study by Cordain et al. (1997) placed participants in a 20-week cross-over trial. In one 10-week period, participants consumed 190ml of wine per day on 5 days per week. In the other 10-week period, participants did not consume alcohol. Calories were maintained the same in both parts of the trial. No weight changes were observed when participants consumed alcohol compared to when they remained abstinent. 🍷 Calorie Intake: Caton et al. (2004) compared energy intake and hunger after 0, 1 and 4 units of alcohol. It was found that 4 units of alcohol increased energy intake and subjective hunger but 0 and 1 did not - showing there is a threshold where alcohol can increase appetite and food intake 🍔🍟 Muscle: High intakes of alcohol can actually reduce muscle protein synthesis for a period of 12 hours. Specifically, it can blunt contraction-induced changes, which are the ones that we chase after in the gym (Steiner & Lang, 2014) 🤭 Overall: Alcohol won’t cause you to gain weight or interfere with weight loss as long as calories are in check. If you decide to have multiple drinks, it may increase appetite and affect muscle protein synthesis. Thus, the most important thing about consuming alcohol is doing it in moderation. 1-2 drinks will be fine for most people but more may lead to the unwanted effects ⭐️ Reference: Caton et al. (2004). Dose-dependent effects of alcohol on appetite and food intake. Physiology & Behavior, 81(1), 51-58. doi:10.1016/j.physbeh.2003.12.017 Cordain et al. (1997). Influence of moderate daily wine consumption on body weight regulation and metabolism in healthy free-living males. Journal of the American College of Nutrition, 16(2), 134-9. Flechtner-Mors et al. (2004). Effects of moderatle consumption of white wine on weight loss in overweight and obese subjects. International Journal of Obesity, 28(11), 1420-1426. Steiner & Lang. (2014). Alcohol impairs skeletal muscle protein synthesis and mtor signaling in a time-dependent manner following electrically stimulated muscle contraction. Journal of Applied Physiology (bethesda, Md. : 1985), 117(10), 1170-9." 

This is all good news with the week I’m having 😂 

😂L2E 

Good cause I'm having a couple tomorrow night 🍻